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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrew_elwood

In the 7 days ending Jun 23:

activity # timemileskm+m
  Orienteering2 1:28:36 6.41(13:50) 10.31(8:36) 335
  Running4 56:57 6.21(9:10) 9.99(5:42) 60
  Strength & Conditioning3 40:00
  Armchair Training 1 15:00
  Total9 3:20:33 12.61 20.3 395
averages - rhr:55

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Sunday Jun 23 #

10 AM

Running (Warm Up) 8:56 [2] 1.36 km (6:34 / km) +17m 6:11 / km
ahr:140 max:155 rhr:62 shoes: Inov8 Oroc 340

Warm up with Peter and Ruairi.
11 AM

Orienteering 29:10 [4] 4.6 km (6:20 / km) +88m 5:47 / km
ahr:166 max:189 rhr:62 shoes: Inov8 Oroc 340

Tollymore forrest score event. 30min score which I did on map memory for the training value otherwise I probably would have been able to get all the controls and they weren't difficult. Map memory made it very hard but was worth it for the training as it showed how I can just drop the more focussed map reading on simple legs and just run, whilst visualising the map in my head. Got 13/21 controls and made a few mistakes. Bit of fun but good training too.
12 PM

Running (Warm Down) 2:46 [2] 0.53 km (5:13 / km)
ahr:160 max:174 rhr:62 shoes: Inov8 Oroc 340

Short warm down but legs feeling good.

Saturday Jun 22 #

1 PM

Running (Warm Up) 4:27 [2] 0.55 km (8:05 / km) +9m 7:29 / km
ahr:143 max:153 rhr:59 shoes: Inov8 Oroc 340

Was organising the event today and so I didn't have much time to warm up as I was the very last starter.

Orienteering 59:26 [5] *** 5.71 km (10:25 / km) +247m 8:33 / km
ahr:162 max:194 rhr:59 shoes: Inov8 Oroc 340

Went out on the brown course but only did 9 control as I felt really, really tired and couldn't concentrate so I cut it short after I thought I had done enough. I got okay training value out of today but annoyed I couldn't do the whole thing.

Friday Jun 21 #

Note
rhr:48 (rest day)

Work experience and travelling all day so no time to do any training.

Thursday Jun 20 #

7 PM

Strength & Conditioning (Core) 10:00 [1]

Press ups, plank, side plank, reverse crunches.

Wednesday Jun 19 #

Armchair Training 15:00 [3]

Had a look at the EYOC sprint map and planned some routes on a short time scale. Looks like a bog standard town with not too much technical difficulty but there will be a lot of direction changes due to small allies between buildings.
8 PM

Strength & Conditioning (Legs) 15:00 [1]
rhr:48

3x15 squats with bands, 3x1min brides with bands, 3x15 hip abductions with flexion.

Tuesday Jun 18 #

5 PM

Running (Easy Run) 40:48 [3] 7.55 km (5:24 / km) +34m 5:17 / km
ahr:145 max:159 rhr:48 shoes: NB Zante Foam Blue

Felt really tired today. Work experience is taking it out of me. No more running this week until Saturday. On the taper for EYOC next week.

Monday Jun 17 #

7 PM

Strength & Conditioning (Core) 15:00 [1]
rhr:45

3x10 press ups, 3x15 reverse crunches, 3x1min planks, 3x45secs side plank on each side.

Really tired due to having been up early and on work experience all day.

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